Infrared sauna benefits and how they differ from traditional saunas

If you’ve used a sauna before, you know how good they make you feel afterwards. But you might not know the sauna health benefits. Something that feels good and has health benefits? We’ll take it. 

If you haven’t used a sauna before, grab a towel because we’re about get sweaty! We’ll look at infrared sauna benefits and the difference between them and traditional saunas. 

What's the difference between traditional and infrared saunas?

The key difference is how the heat is delivered.

Traditional saunas heat the air around you, usually to high temperatures. That hot air then warms your body.

Infrared saunas use infrared light to heat your body more directly, at a lower ambient temperature.

What that means in practice:

• Traditional sauna: hotter, more intense, shorter sessions.
• Infrared sauna: lower heat, more gradual, often easier to stay in longer.

Which sauna has more health benefits, infrared or traditional?

Each type of sauna has its strengths, so the answer to which is better depends on what you’re hoping to achieve.  

Infrared saunas can be better for pain relief and muscle recovery

Infrared saunas are considered better for recovery because the heat penetrates 3–4 cm into the skin, directly targeting sore muscles, joints, and inflammation.

Traditional saunas can be better for cardiovascular health

Traditional saunas are often favoured for heart health as the intense heat more closely mirrors moderate exercise, significantly increasing heart rate.

The main reason people choose between the two? How it makes them feel

If you don’t like traditional saunas because of the heat, but you still want to reap the benefits, then infrared saunas might be more your jam. But if you prefer the high-heat and intense sweat, a traditional sauna has its benefits.

It’s important to know that infrared isn’t magic – it’s just a different way of delivering heat.

When and how often should you use a sauna for recovery?

Wondering if you should use a sauna before or after your workout? Well, we’ve got a great article about it. But for the ‘too-long-didn’t-read’(TL;DR) : it’s better to use the sauna after your workout. 

Why? Well, when you exercise, your muscles are under stress, which is what helps them rebuild and get stronger. While this can be helpful for gains, it also can lead to muscle stiffness or soreness. That’s where saunas can help.

Since the heat helps your blood vessels open and your muscles relax, your body is better able to carry oxygen and nutrients to those tired muscles. Research published in the Journal of Human Kinetics indicates a reduction in Delayed Onset Muscle Soreness (DOMS) by up to 47% just 24 hours post-exercise.

How often should you use a sauna?

Researchers from the University of Eastern Finland found those who used a sauna four to seven times a week had lower death rates from cardiovascular disease and stroke, compared to those participants who had one or fewer sessions.

An important sauna health tip

When using either type of sauna, remember to keep hydrated and don’t stay in for more than 15-20 minutes at a time. If you’re pregnant, or have high blood pressure, or heart disease, talk to your doctor before using a sauna. 

The importance of rest and recovery

At Virgin Active, we're as big on winding down as we are on working out. Science tells us that rest can actually make you stronger. Elevate your wellness journey and nurture your body, mind, and soul in one of our rest recovery spaces.